Arms reach up, palms facingChest tall, ribs gently inFront knee over the ankleFront foot pressing downBiceps by the earsShoulders softHips square to the frontBack foot angledWarrior I
Vīrabhadrāsana I
Read what the gnome says
Warrior One! Step one foot back, back foot turned out about forty-five degrees, heel down. Bend the front knee over the ankle, never past it. Square the hips to the front, lift the arms by your ears, ribs in so the lower back stays long. Strong legs, soft face, brave gnome. Breathe.
Works on Quadriceps · Glutes · Hip flexors
How to do it
- Step one foot far back, back foot angled out, and bend the front knee over the ankle.
- Square the hips toward the front and press firmly through the back heel.
- Sweep the arms overhead, lift the chest and hold, then switch sides.
Common mistakes
- Don’t let the front knee pass the ankle.
- Don’t flare the ribs or arch the lower back.
- Don’t let the back heel lift off the floor.
Benefits
- Builds strength and steadiness in the legs.
- Improves posture and balance.
- Wakes up the whole body: good early in a practice.
Take care: Go easy or skip if you have knee, ankle or hip pain, or feel dizzy. Keep a wall or chair within reach for balance.
In ready-made sequences
Not medical advice. Ease off if anything feels sharp or wrong.
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